Lockdown Training - KW#21-16

Warmup (10 Minuten)

3 Rounds

15 Kettlebell Swings
10 Kettlebell Press (links)
5 Kettlebell Overhead Squats (links)
10 Kettlebell Press (rechts)
5 Kettlebell Overhead Squats (rechts)

Part A (20 Minuten)

EMOM20
1 Power Snatch + 1 Squat Snatch

Part  B (24 Minuten)

Every 4:00 – 6 Sets
18/15 Cal Echo Bike
9 Thrusters 42.5kg/30kg
9 Pullups

Accessory (10 Minuten)

3-4 rounds for quality of: 
12-15 Dumbbell Incline Bench Press
12-15 Dumbbell Row

Warmup (15 Minuten)

2:00 Easy Row
10 Box Jumps - Step Down
10 Rocking Pushups

1:30 Moderate Row
15 Air Squats
10 Push Ups gegen die Box

1:00 Moderate+ Row
10 Box Jumps - Step Down - höher
10 Air Squats
10 Push Ups

Part A (20 Minuten)

Every 2:00 - 10 Sets
4 Back Squats

Part  B (24 Minuten)

Every 4:00 – 6 Sets
9 Bench Press @ Bodyweight
7 Strict Pullups
5 Deadlifts @ 2x Bodyweight

Accessory 1 (10 Minuten)

3 Rounds – Flow 
20 Alt. Single Leg V-Ups
10 Ring Face Pulls

Warmup (10 Minuten)

3 Rounds:
15 Cal Echo Bike
12 Kossacks Squats
9 Abmat Situps

into:

2 Sets:
0:30min Bottom of the Squat Goblet Hold

In 12 Min:
Work up to a heavy Set of 5 Overhead Squats

Part  B (25 Minuten)

Every 4:00 - 6 Rounds

15 Cal Echo Bike
12 Toes to Bar
9 Overhead Squats 60kg/40kg

Accessory (10 Minuten)

2-3 rounds for quality of: 
15 Dumbbell Leg Curls
12 Ring Rows
9 Half Kneeling Shoulder Press (pro Seite)

Warmup (10 Minuten)

Runde 1:
1:00 Jump Rope
15 Kettlebell Swings
10 Burpees
 

Runde 2:
1:00 Running Man/Jump Rope
10 Kettlebell Clean + Press (pro Seite)
 

Runde 3:
0:30min Single Leg Jump Rope Links
0:30min Single Leg Jump Rope Rechts
10 Kettlebell Snatches (pro Seite)

Part A (20 Minuten)

Every 1:30 - 10 Sets
5 Touch and Go Power Cleans

Part B (20 Minuten)
EMOM20 - Alternierend - 10 Sets pro Übung
3 Deadlifts
6 Shoulder Press

Accessory 1 (15 Minuten)

3-4 Rounds
12 Close Grip Bench Press
10 Chin Ups